ROOKIE
A.
Complete as much as possible in 20 minutes of:
10 Ring Rows
20 Push-ups
30 Squats
15 Ring Rows
30 Push-ups
45 Squats
20 Ring Rows
40 Push-ups
60 Squats
25 Ring Rows
50 Push-ups
75 Squats
B.
Accumulate 2min in an L-Sit
INTERMEDIATE
A.
“Cindy XXX”
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
B.
Accumulate 3-5min in an L-Sit
(Session Goal:
A. Finish the round of 75 squats
B. Midline stabilisation)
ADVANCED
No class for this level today / Pas de cours pour ce niveau aujourd’hui.
COMPETITOR
A.
Sumo Deadlift 1RM
B.
Glute-Ham Raises (use an abmat and partner)
8-8-8
Rest 3 min
C.
Single Arm KB Overhead Squats
10-10-10 (each side)
Rest 2 min.
D.
3 Rounds for time
Run 400m
21 KB Swings 32/24kg
E.
3 Rounds for time
Row 500m
21 KB Snatch 24/16kg
F.
60 GHD Sit Ups